10 Minute Cap

For Time

12-10-8

Hang Snatch (135/85 RX) (95/65N)

OHS (135/85 RX) (95/65N)

Synchronized Burpees

Rules: Teams will have 10 minutes to complete the workout. They will split into same sex pairs. Each pair will complete the workout. The first pair must complete the entire workout before the second pair begins. Score will be total time it take for both pairs to complete the workout. There will be a one second penalty for each rep not completed within the time cap.

Hang Snatch: The bar must be pulled from below the knee and finish with the bar overhead with the hips and knees fully extended in one continuous motion. Press outs are allowed but the bar cannot be pressed out from below eye level. A squat is not required.

OHS: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Burpees: The athlete's’ chest must make contact with the floor. Athletes do not have to make contact with their chest at the same time. Athletes must get up at the same time. Each athlete must make a two footed jump. There must be a two foot jump w/ feet leaving the ground at the same time. The jumps do not have to occur at the same time.

For Time:

9 Minute Cap

30-20-10

Serpent Squats

Synchronized Burpees

Rules: Teams will have 9 minutes to complete the workout. A one second penalty will be assessed for each rep not completed within the time cap.

Serpent Squats: Teams must have the sandbag racked on the shoulder. They must start their descent at the same time. Each athlete must pass through a full squat (hip crease below the knee). Athletes do not have to rise at the same time. RX and Masters teams will use a 120lb. Serpent. Intermediate and Novice teams will use a 100lb. Serpent.

Synchronized Burpees: Each athlete’s chest must make contact with the ground. They do not have to make contact at the same time. Athletes must then get up at the same time. They must then make a two footed jump over the sandbags. The jumps do not have to occur at the same time.

3 Rounds

In 4 minutes complete

35 Synchronized Burpees

*Max Rep Snatch w/ remaining time*

Rules: The workout will be made of (3) four minute rounds. At the top of each round teams will complete 35 synchro burpees. With the remaining time of each round, teams will complete as many snatches as possible. Weights will increase each round.

RX = 135/85, 155/105, 185/125. Novice = 95/65, 115/75, 135/85. Any two team members can perform the burpees. Only one team member will snatch at a time.

Burpees: The athlete's’ chest must make contact with the floor. Athletes do not have to make contact with their chest at the same time. Athletes must get up at the same time. Each athlete must make a two footed jump. There must be a two foot jump w/ feet leaving the ground at the same time. The jumps do not have to occur at the same time.

Snatch: The bar must touch the floor each rep and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Full “squat” snatches and split snatches are allowed, but not required.